Fatty Liver - How to Reverse It Continued
Menu Plan To Combat Fatty Liver Disease
This is a very specific way of eating, which is designed to –
Reduce the fat in the liver
Repair liver damage
Improve the function of insulin
Make weight loss easier
This is not a low-fat low-calorie diet, and unlike these old fashioned diets, will not leave you hungry and tired. It is not a high protein diet either but rather provides you with first class protein regularly throughout the day.
Enjoy this way of eating, as your liver will definitely enjoy it!
With your meals it is ideal to include –
1. Raw plant food, especially raw vegetables. A maximum of 3 pieces of fruit daily are allowed while you are trying to lose weight. After you have achieved your healthy and desired weight, you can increase your intake of raw fruit.
2. Cooked vegetables of different varieties including some starchy vegetables; this will compensate for the fact that you will not be eating bread, biscuits and sugary desserts. Cooked vegetables may be excluded at breakfast or lunch if desired for convenience sake.
3. First class protein from one or more of the following choices –
Any seafood, canned or fresh (not smoked or deep-fried)
Lean fresh red meats
Eggs – organic or free range
Legumes (beans, chickpeas or lentils) & raw nuts & seeds
Natural cheeses – such as feta, pecorino, cheddar etc
Plain acidophilus or bio-dynamic yogurt (no added sugar)
Protein powder – make sure it does not contain sugar; ideally use Synd-X Slimming Protein powder which is sweetened with the herb stevia.
Satisfy your hunger
You may eat enough to satisfy your natural hunger at every meal & snack. Those who work in occupations requiring high physical exertion or those who do a lot of sport will need to eat larger amounts. Listen to your body and follow your natural instincts when it comes to the amount of food you need to eat to feel satisfied and happy. It is not how much you eat it is what you are eating, that is so important for your liver and insulin levels.
Quick easy healthy snacks
Healthy in between meal snacks may include –
- Yogurt - biodynamic plain acidophilus yogurt is the best; avoid the low fat variety and make sure there is no sugar or artificial sweeteners added. You may eat ½ to 1 cup depending upon your hunger. The yogurt can be eaten by itself or with one piece of fresh fruit, or you can add 3 teaspoons of LSA or Synd-X powder to boost protein and make it sweeter.
- Canned seafood (sardines, salmon, mackerel, crab meat or tuna) – one small can mixed with the juice of ½ a fresh lemon or 1 Tbsp of sugar free mayonnaise and fresh chopped herbs; 2 rye cracker biscuits can be added but not if you are avoiding all grains.
- Cheese – a lump of approx 2 inches by 2 inches (5 by 5 centimetres). Avoid sliced processed cheeses. You can have sticks of celery, bell pepper (capsicum) or carrot with the cheese, or 10 olives, or 4 sun-dried tomatoes.
- A protein smoothie made with coconut milk or dairy milk and 3 tablespoons fresh or frozen berries.
- Raw nuts and seeds of any variety by themselves, or with 1 piece of fresh fruit or 1 piece of dried fruit; fresh nuts are best and you can add salt to them if desired. Use one handful of nuts maximum.
- Raw vegetables - good examples are carrot, cucumber, zucchini, or celery sticks, or broccoli florets dipped into tahini, hummus or freshly mashed avocado.
- Raw fruit – one to two pieces of fruit by itself - or with 10 raw nuts or a small piece of cheese.
- Avocado Dip or Bean Dip with sticks of raw vegetables or par-steamed vegetables such as broccoli, cauliflower.
- A raw vegetable juice – one glass full.
Remember to stay away from or minimize the following danger foods–
- Sugar and candies which are high in sugar; some cheap chocolates contain hydrogenated vegetable oils which are most unhealthy. If you do indulge in a little chocolate the best types are the expensive dark chocolates and the guilt-free low carbohydrate variety now available. Remember to use this as a special treat and do not over dose.
- Foods containing refined flour.
- “Diet foods” that claim to be slimming – they are usually low in fat and high in sugar or aspartame, eg. Diet yogurts, diet jams, diet ice-cream, diet sodas, etc; these diet foods are not slimming; they are very fattening if they contain sugar or aspartame! Read the labels. For more information on aspartame dangers visit www.dorway.com
- Fried snacks – such as potato chips, tortilla chips, pretzels, twisties etc.
- Fatty take away foods like fried fish and chips, lasagne and fried chicken and deep fried hot potato chips.
- Biscuits – both sweet and savoury varieties, as they contain refined flour, hydrogenated vegetable oils, lard, shortening and if sweet will be high in sugar.
- Crumpets, muffins, bagels, white bread and donuts.
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